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Power to use on a race longer than oli, but shorter than HIM

Brenda RossBrenda Ross
in General Training Discussions

Hi gang, finished my first HIM of the season 2 weeks ago. Never felt so good running off the bike and I know that is because I used the power advice given by the team.

 

I am racing again on July 31, but am unsure what power numbers to use because it is a different distance.  I will be swimming 1500mters, biking 60km and running 15km. 

 

Advice?

Comments

  • Scott AlexanderScott Alexander
    That distance seems to be a little longer than an Oly, so I'd probably drop a little from the 90-95% suggested for the Oly. Maybe shoot for mid-80s %-wise?
  • SwanieSwanie

    Olympic Power range is 90% and the HIM range is 80-85% so I would shoot for something like 87%.  What is the profile like? This should be taken into consideration, also how have your training sessions gone lately?

  • Chris GChris G

    I would do it like an ABP ride, essentially half IM watts without caring if you spike more on the climbs.  Sounds like a cool distance.

  • Brenda RossBrenda Ross
    Thanks guys. Thought this might be the case. Profile is rolling hills. Workouts of late have been going really well.
  • John WithrowJohn Withrow
    B- I did a race with very similar distances earlier in the yr. It was a Half-lite 50. I tried to hit 85% with a VI around 1.01 but I couldn't hold it so I dropped it down to like 82%. 2 months later I held 84% for a HIM and actually ran really well (for me anyways) after both. You should be fine with 85-87%, but personally I wouldn't push it any higher than that. There will be plenty of time to outperform on the run if you have anything left in the tank...
  • Brenda RossBrenda Ross
    Thanks JW. I did a .81 on my resent HIM but it was flat and this one is hilly. My big training day tomorrow I plan on riding in the hills, so I will shoot for .85-.87 and see what comes of it. I will be running in the hills this weekend ,but my next race the run is predominately flat, so if I can run off the bike this weekend well, I should be good at the suggested numbers above.
  • Peter GreaggPeter Greagg
    Hi Brenda — remember it's the interaction of intensity and time that governs how tired you are when you get off the bike. So, 0.81 for HIM and a good run means you can obviously push harder than 0.81 for 60 km — more hills means less intensity because it will take more time. So, shooting for 0.85-0.87 makes a lot of sense to me.
    BTW, well done on your HIM result (sorry this congratulations is a bit late but I haven't been checking the forums lately).

    Cheers
    Peter
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